Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
Coached the Saturday 7-9:30 am workout at Cactus
* I like to pull bits and pieces from workouts I've swam or coached from the last few weeks and make these "hell day" by trying to work every energy system and muscle group with a variety of distances, rest intervals and strokes.
SCY
10 Minute choice warm-up
2 x (4 x 100's) @ 1:50 as follows
Cycle twice thru:
#1 25 fly drill/75 free build
#2 25 back drill/75 free build
#3 25 *** drill/75 free build
#4 25 free drill/75 free drill
8 x 75's @ 1:30
- odds = 25 free/25 back/25 free, evens 25 free/25 ***/25 free (3 breaths or less on all freestyle legs)
* pull with paddles & using kick board for buoy to work on reducing over rotation and "scissor kicking" for free/back...and just to make people suffer holding the board in place on ***
8 x 50's kick @ 1;15
odd's = 25 over w/board- 25 under
evens = 25 under/25 over
Main
(i've seen this set refered to a number of ways and posted in workouts on this site and wanted to change it up a little and try it out)
1650 swam as follows:
500 free negative split/rest :20, 400IM build withing each 100/rest :20, 300 back build by 50's/ rest :20, 200 *** build by 50's/rest :20, 100 fly fast, rest :20, 100 fly fast, rest :20, 150 "power kick" (kick as far and as hard as you can off each wall and swim easy free to far wall if you need to surface for a breath...open turns)
100 easy
16 x 25's all out to 15yds with no rest, easy to wall as follows:
1-4 fly @ :35
5-8 back @ :35
9-12 *** @ :35
13-16 free @ :30
Coached the Saturday 7-9:30 am workout at Cactus
* I like to pull bits and pieces from workouts I've swam or coached from the last few weeks and make these "hell day" by trying to work every energy system and muscle group with a variety of distances, rest intervals and strokes.
SCY
10 Minute choice warm-up
2 x (4 x 100's) @ 1:50 as follows
Cycle twice thru:
#1 25 fly drill/75 free build
#2 25 back drill/75 free build
#3 25 *** drill/75 free build
#4 25 free drill/75 free drill
8 x 75's @ 1:30
- odds = 25 free/25 back/25 free, evens 25 free/25 ***/25 free (3 breaths or less on all freestyle legs)
* pull with paddles & using kick board for buoy to work on reducing over rotation and "scissor kicking" for free/back...and just to make people suffer holding the board in place on ***
8 x 50's kick @ 1;15
odd's = 25 over w/board- 25 under
evens = 25 under/25 over
Main
(i've seen this set refered to a number of ways and posted in workouts on this site and wanted to change it up a little and try it out)
1650 swam as follows:
500 free negative split/rest :20, 400IM build withing each 100/rest :20, 300 back build by 50's/ rest :20, 200 *** build by 50's/rest :20, 100 fly fast, rest :20, 100 fly fast, rest :20, 150 "power kick" (kick as far and as hard as you can off each wall and swim easy free to far wall if you need to surface for a breath...open turns)
100 easy
16 x 25's all out to 15yds with no rest, easy to wall as follows:
1-4 fly @ :35
5-8 back @ :35
9-12 *** @ :35
13-16 free @ :30
